13 week cooking course

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Making Breakfast

Mastering Healthy Smoothies and Juices

drink

Drink.

Smoothies and juices are a fantastic way to pack a lot of nutrition into a single, delicious drink. They're perfect for breakfast, a midday snack, or even a post-workout meal. In this unit, we'll explore the basics of making smoothies and juices, some classic recipes, and tips for making these drinks ahead of time.

Understanding the Nutritional Benefits of Smoothies and Juices

Smoothies and juices are an excellent way to consume a variety of fruits and vegetables in one sitting. They're high in vitamins, minerals, and fiber, and can be customized to suit your nutritional needs. For example, you can add protein powder to your smoothie for a post-workout boost, or add spinach to your juice for an extra serving of veggies.

Basic Smoothie Recipes

Smoothies are incredibly versatile. Here are a few basic recipes to get you started:

  • Green Smoothie: Blend 1 banana, 1 cup of spinach, 1 cup of almond milk, and a handful of ice. This smoothie is packed with vitamins A and C, and is a great way to start your day.

  • Berry Smoothie: Blend 1 cup of mixed berries, 1/2 cup of Greek yogurt, 1/2 cup of almond milk, and a handful of ice. This smoothie is high in antioxidants and protein.

  • Protein Smoothie: Blend 1 banana, 1 scoop of protein powder, 1/2 cup of almond milk, and a handful of ice. This smoothie is perfect for post-workout recovery.

Basic Juice Recipes

Juicing is a great way to consume a large amount of fruits and vegetables quickly. Here are a few basic juice recipes:

  • Green Juice: Juice 1 cucumber, 2 celery stalks, 1 green apple, a handful of spinach, and 1/2 a lemon. This juice is hydrating and packed with vitamins.

  • Carrot-Orange Juice: Juice 4 carrots, 2 oranges, and 1/2 a lemon. This juice is high in vitamin C and beta-carotene.

  • Beetroot-Apple Juice: Juice 1 beetroot, 2 apples, and 1/2 a lemon. This juice is high in antioxidants and has a beautiful color.

Advanced Smoothie Recipes

Once you've mastered the basics, you can start experimenting with more complex smoothie recipes:

  • Acai Bowl: Blend 1 packet of frozen acai, 1 banana, 1/2 cup of almond milk, and a handful of ice. Top with granola, fresh fruit, and a drizzle of honey.

  • Chia Seed Pudding: Mix 1/4 cup of chia seeds with 1 cup of almond milk. Let sit overnight in the fridge. In the morning, top with fresh fruit and a drizzle of honey.

  • Overnight Oats: Mix 1/2 cup of oats with 1/2 cup of Greek yogurt and 1/2 cup of almond milk. Let sit overnight in the fridge. In the morning, top with fresh fruit and a drizzle of honey.

Tips for Making Smoothies and Juices Ahead of Time

Smoothies and juices are best consumed immediately, but if you're short on time, you can make them ahead. For smoothies, blend all the ingredients and store in the fridge overnight. For juices, store in an airtight container in the fridge for up to 48 hours. Shake well before drinking.

With these recipes and tips, you'll be well on your way to incorporating healthy, delicious smoothies and juices into your daily routine. Happy blending and juicing!